Free Programs and Spreadsheets
These are the most recently added workout program spreadsheets on Lift Vault.
Last updated
Recommended by Lift Vault: Yes
Experience level: Advanced, Beginner, Intermediate
Weeks: 36, 4
Periodization: Block Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, Powerlifting
Uses RPE:Yes
Uses 1RM Percentage(%):Yes
This is a collection of nine 4 week training blocks published by Your Strongest Year. They amount to 36 weeks of powerlifting programming that include volume, intensity, accumulation, realization, and strength training blocks.
I think this is one of the coolest powerlifting programs offered on Lift Vault and I’m really excited to highlight it for you all. [Read more…]
Last updated
Hey folks,
I wanted to quickly chime in and recap 2019 for you by identifying the most popular lifting programs on the site. While this is interesting in terms of trends, etc., this can effectively be considered a list of recommended programs if you’re unsure where to start. [Read more…]
Last updated
Experience level: Advanced, Intermediate
Weeks: 12
Periodization: Undulating Periodization
Powerlifting meet prep program: No
Program goal:Powerlifting, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes
Make way, here comes another hybrid program from /u/benchpauper, the mad scientist that brought you MegaZord, Starscream, and other programs. [Read more…]
Last updated
Experience level: Advanced, Intermediate
Weeks: Indefinite
Powerlifting meet prep program: No
Program goal:Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):No
Simeon Panda’s 5 day workout routine is a high volume bodybuilding program built around a relatively small number of exercises per training session. [Read more…]
Last updated
Experience level: Advanced, Intermediate
Weeks: Indefinite
Powerlifting meet prep program: No
Program goal:Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):No
The man, the myth, the legend: 8 time Mr. Olympia Ronnie Coleman. This is a brutal bodybuilding program inspired by the man some consider to be the GOAT bodybuilder.
This is an intermediate/advanced level workout routine with 6 training days per week – it is not for the faint of heart. [Read more…]
Last updated
Experience level: Intermediate
Weeks: 12
Program goal:Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):No
This is a workout program attributed to Michael B. Jordan, supposedly used in preparation for his role in Creed. It utilizes 4 training days per week and can be run indefinitely. [Read more…]
Last updated
Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 4
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal:Hypertrophy, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):Yes
This is a 5 day intermediate bodybuilding program developed by the smart folks at Ripped Body. It runs for 4 weeks at a time, with the 4th week acting as a deload. It increases weight each week, but reduces volume each week of the cycle. If you’re still able to progress weekly without reducing sets or reps, then the beginner bodybuilding program is a better choice and will let you progress more quickly. [Read more…]